1/8/14 WOD

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The affiliate with the most signed up for the Wild West Throwdown will receive one of these.

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For anyone that is currently doing the “Drive” or “Strength” workouts, this is what you are training for a Crossfit competition. You are not just EXERCISING you are TRAINING, big difference. Don’t make me start to call people out!

FUNCTION

A. In 10 min, complete the following for time of:

Run 1000m (6 1/2 laps)

50 Alternating DB Snatch- 50/30

30 Pull-ups

B. Once clock hits 10 min, perform the following for time of:

12 Manmakers- 50/30
(push up, row, push up, row, squat clean, press)

*score- each rounds time completed.

DRIVE

A. 10 min to work to a heavy 3 reps Push Press

B. 4 sets for max reps of:

30 sec. Power Clean @ 60% of 1rm

-rest 90 sec.

C. For Time

Row 500m

Then do..

21-15-9

Wall Ball-20/15 (10’/9′)

C2B Pull-ups

STRENGTH

A. 4-5 x 5 1 1/4 Front Squats @30X1- rest 2 min

B. Hang Squat Snatch (below knee)- 3,3,2,2,1,1- building, work technique.

C. 20 min AMRAP of:

Run 1 mile

150 Wall Balls-20/15 (10’/9′)

30 Muscle-ups

*notes- can separate “C” to an evening session if needed.

Posted on: January 7, 2014admin

6 thoughts on “1/8/14 WOD

  1. a. 9:29 rx on the weight but banded pull-ups.
    b. 6:32 ish rx on the weight. I went to scale the db weight and then saw Lindsay’s mug in my mind telling me I didn’t need to. I rx’d with no back-up weights sitting on the sidelines. Needless to say, the man-makers weren’t pretty. Ooh, and I can kip two whole pull-ups!

  2. A.Front Squat: 125×5/135×5-2 sets @145…did 5 reps but couldn’t do them unbroken. 1 1/4 makes it super tough.
    B.Skipped
    C.Completed 15 muscle ups

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